Did you know May is National Physical Fitness and Sports Month? With the weather warming up, it’s a great time to get your body moving and staying physically active every day.

How much physical activity should I be doing?

The CDC recommends 150 minutes of physical activity a week for adults, which is just 30-minutes a day, five days a week. This amount of activity can be broken down into smaller intervals throughout a 7-day period as well. 

For children, it is recommended that they get 60 minutes of physical activity each day. 

Activities to get Physical

Wondering where to start on your physical activity? Start by thinking about moving more and sitting less. While many adults are working jobs in an office setting, it’s important to prioritize getting physical at some point during the day. Doing aerobic training activities are great ways to reach your weekly activity goals. 

Aerobic Activities

Commonly referred to as “cardio” aerobic activity gets your heart rate up. Cardio can be low, moderate, or high-intensity work, depending on your level of fitness. Some examples of aerobic activity are:

• Going on a brisk walk or running
• Riding a bike
• Playing tennis
• Swimming
• Playing a team sport like basketball or hockey
• Taking a Zumba or cycling class

Joining a health club or a sports league is a great way to keep you on track for your fitness goals while giving you a sense of engagement in your community as well. 

Strength Training Activities

When strength training, you should aim to work all of the major muscle groups over multiple days during the week. There are multiple ways you can strengthen your muscles, and many places to do these exercises. 

Some strength training activities to consider are:

• Weight lifting
• Bodyweight exercises (squats, push-ups, pull-ups, plants, burpees)
• Gardening and landscaping
• CrossFit 

No matter the activity you choose to do, it’s important to remember that the more active you are throughout the week, the better your overall well-being will be. Use National Physical Fitness and Sports Month to jumpstart your activity journey for the rest of 2022.